3 Ways to Dramatically Improve Your Body Composition

At Track Your Max, we strive to supply our clients with a transparent view into their metabolism, hormones, and biochemistry. With our help, patients are provided with empirical data on an ongoing basis to help optimize their health needs.

body composition

It’s easy and even natural to set goals for improving yourself. Maybe you want to learn a new skill, like cooking or painting, or go back to school and earn a higher degree. Health, wellness, and fitness are also areas that many people strive to improve. You may want to lose weight, build muscle, and/or exercise more. If you want to make progress in these areas in 2023, start by looking at your body composition. This will help you develop goals and a plan for better health and wellness.

Not sure how to improve your body composition or how to measure it? We can guide you through all you need to know, plus three ways to make dramatic progress this year.

Measuring Your Body Composition 

To get started on improving your body composition, it is important to first understand what you are working with. To do this, you need to measure your body composition. The process of measuring your body composition is relatively simple and can be done in various ways. It is necessary to find out the amount and location of body fat, as well as the distribution of muscle and muscle mass. Additionally, you will be able to determine what kind of fat you are carrying.

While some fat is beneficial, visceral fat can be dangerous and can have negative effects on your health. Knowing the amount of visceral fat you have can help you understand your overall health and set you up to lose it in a safe, efficient, and long-term way. So, how can you measure body composition?

There are a few ways to get the job done:

1. Get a DXA Scan: A Dexa (DXA) Scan is one of the best ways to measure your body composition. It’s quick, easy, and non-invasive, and provides very accurate results. This FDA-approved procedure uses Dual X-Ray Absorptiometry to get an up-close look at your body. It only takes 10-20 minutes and your body is exposed to very low levels of radiation. The scan measures the distribution of bone density, muscle composition, and fat composition. Once the test is completed, you can resume your normal daily activities.

2. Learn Your Body Fat Percentage: Measuring your body fat percentage is the last step in assessing your body composition. Although it may be difficult to understand at first, it will provide precise results when done correctly. There are various methods you can use to find out your body fat percentage, including body composition scales, handheld devices, and equations.

Why Improving Your Body Composition Matters

If you feel like you lack energy, are carrying more weight than you would like, or your body isn’t the way you want it to be, it’s important to take the next step and work to improve your body composition. Not only will you look better, but you’ll also feel better. Once you have achieved a healthy and balanced body composition, you can start to reap the benefits.

Benefits of Improving Your Body Composition

  • Normal Blood Pressure

  • Better Sleep

  • Higher Level of Steady Energy and Stamina Throughout the Day

  • Better Glucose Tolerance

  • Improved Insulin Sensitivity

  • Decreased Aches and Pains in Joints, Back, Hips, etc

  • Better Fertility and Lower Risk of Pregnancy-Related Problems and Complications

  • Better Mood and Self-Confidence

  • Better Lung Function: Breathing and Respiration

3 Ways to Dramatically Improve Your Body Composition

1. Reduce Fat

If you want to improve your body composition, fat is a great place to start. Reducing fat mass can help you become smaller, reduce strain on your body and organs, and build up muscle. To reduce fat mass, you can start with diet and exercise. Where you are carrying your fat will determine which exercises you should focus on. Common problem areas are the midsection, so this should be your main area of focus. Exercises for fat loss include:

  • Weight Training

  • HIIT (High Intensity Interval Training)

  • Interval Workouts (On a Treadmill, etc)

  • Strength Training

  • Yoga

2. Increase Your Lean Body Mass

Gaining lean muscle mass throughout your body is a great way to achieve a toned physique with a flat stomach, toned arms and legs, and a strong back. To build up this type of muscle mass, there are certain exercises that can help. These include:

  • Cardio-based Workouts Such as Running or Jogging

  • Cycling

  • Swimming

  • Aerobics

  • Strength Training (Pilates, Lifting Weights, Stretching)

A major step in increasing your lean body mass is sustaining it. For that, you should always follow your progress and make records of your body fat percentage as you progress. You don’t want to unintentionally go backward and not be aware of it! Monitor your progress by taking weekly measurements, taking daily pictures, or doing personal assessments (sight, touch, etc). In addition to this, make sure to get a minimum of 7 hours of sleep every night, manage your stress through mindfulness exercises and other methods, and take time to relax whenever you can.

3. Improve Your Diet and Devise a Health Plan

By taking advantage of our biochemistry tracking services, you can go a step further in improving your diet. These tests analyze your genetic predispositions to certain diseases and chronic illnesses, as well as detect any vitamin deficiencies, food sensitivities, and allergies that you may have. Furthermore, a full biochemistry panel comes with a tailored nutrition and workout plan.

This helps you find a plan that is tailored to your body and its needs, instead of relying on generic fads. Ultimately, this is an excellent way to create a health plan and start changing your diet.

When you start on your mission to better your body composition, the path can look long and intimidating. You’ll have moments of trial and error, disappointment, and dejection, but also moments of success and accomplishment. This year, give yourself the gift of health and well-being by beginning with your body composition. At Track Your Max in Webster, TX, we believe in the saying “You can only manage what you measure” when it comes to our own health and bodies. That’s why we know improvement is achievable, and we hope we can lend a hand!

Empowering Patients With Real, Live Results.